Learn how to Do Parkour (Newbie’s Information and Starter Exercise!)


Being a ninja for sure requires a strong core.

In the present day we’re going to take you step-by-step (and jump-by-jump) by means of newbie parkour coaching.

We’ll educate you every little thing that you must know (yep, even that).

A ninja costume is non-obligatory, however having enjoyable is obligatory!

(That’s one of many cheesiest issues I’ve ever typed. Sorry!)

Whereas parkour can appear very superior, we really use it as a device in our Online Coaching Program after we program exercises. Sure, you can begin exercising with some fundamental parkour actions if being glued on a treadmill looks as if dying. 

Right here’s what we’ll cowl immediately:

After you’re finished with immediately’s lesson, all you’ll want is a killer soundtrack and any person following you round with a digicam to create your personal epic parkour montage.

Simply please don’t be like Michael, Dwight, and Andy:

What Is Parkour?

A "Traceur" is someone who practices parkour.

Parkour is pure, efficient motion. That’s it.

Which is why we find it irresistible right here at Nerd Health. In spite of everything, we encourage the next:

  • Practice naturally: Parkour is a stellar poster youngster for pure motion coaching. We encourage bodyweight training right here at NF, and that’s what parkour is constructed round!
  • Practice with conviction and intelligence: Parkour’s emphasis on consciousness of your setting and circumstances, in addition to efficiency below stress, requires as a lot of those qualities as you’ll be able to muster, then challenges you to dig deep down and discover much more.
  • Practice for enjoyable: the playful and spontaneous nature of parkour encourages creativity in a manner that I can solely liken to improvisational jazz and dancing.

In French, the time period passement is used for overcoming any impediment. You go or traverse a barrier in no matter manner fits you and the second; there’s nobody prescribed methodology for something.

A parkour leap over a railing

Parkour is a lens of effectivity utilized to each side of your motion by means of life. At its broadest definition, it implies a low-impact and thoughtful perspective in direction of bosses, co-workers, household, pals, driving, shopper purchases, and the setting (pure or artifical).

What’s the least quantity of effort and stuff you want with a purpose to dwell essentially the most significant and blissful life you can also make for your self?

As with the Nerd Health Riot, it’s an exuberant and accountable celebration of life.

The Distinction Between Parkour and Freerunning

You’ll usually hear the phrases “parkour” and “freerunning” used interchangeably. 

Nevertheless, there are some variations value highlighting.

This free runner is kind of doing parkour. Kind of.

It’s not that flips, tips, aerial acrobatics, and so forth, are banned from parkour. These actions can be utilized to traverse sure obstacles extra quickly or aggressively, however their use in parkour is finally dictated by want.

Will your zombie pursuers be deterred by a double entrance tuck flip as you clear a 14′ hole?

Or do you simply must leap and roll the hole?

Or once more, perhaps a quadrupedal crawl throughout that fallen log bridge is perhaps finest.

Success is a should, and searching cool comes from success.

Individuals who have by no means finished parkour (or another high-risk bodily exercise) are likely to see solely the sensational finish outcomes on YouTube, and never the obsessive ranges of meticulous and conservative coaching that underpin the seen ultimate product.

Security is big, however finally part of “efficient.” The pace and airborne strikes you’ll have seen will be part of parkour, however are removed from essential.

Am I too previous or huge for Parkour? Do I’ve to be in form for Parkour?

Anybody can determine a approach to traverse an impediment.

Living proof, Emily, one in every of our coaching clients, began her health journey by coaching with parkour.

Emily, a coaching client, now trains with parkour.

Emily recounts pitching the concept to her coach:

“It felt foolish at first. I’m nonetheless chubby.

How might I even take into consideration operating and leaping and all that?

I braced for laughter and a few mild flip down, however Coach Matt being Coach Matt…he simply acquired EXCITED!”

Coach Matt was thrilled Emily wished to do some Parkour coaching (since he practices it himself), so he began by programing the basics (more on this below).

That’s all it took to start Emily’s Parkour obsession.

In the present day, Emily heads to her native park at night time (like a real ninja) and practices her runs, climbs, and jumps:

A gif of Emily training parkour

So badass.

Parkour is only a mindset to seek out your personal finest manner by means of every explicit state of affairs and second.

From one week to the following, you can be wanting on the identical impediment. However by growing a traceur’s eye (a traceur is any person who practices parkour, by the best way), you’ll start to see alternative ways over or round it, relying on circumstances.

Plus, as a newbie, you received’t start by doing something sketchy.

Emily shares, “No one begins by leaping scary gaps between buildings. Loads of individuals within the PK neighborhood NEVER do something even remotely harmful.”

Even in the event you don’t stage as much as something that’ll go viral, parkour continues to be a observe value endeavor.

How Parkour Can Assist You Enhance Your Life

A traceur jumping in action.

Something we do in life will be as simple or exhausting as we care to make it.

Parkour simply makes us notice it upfront:

  • Taking 5 or ten seconds to set and put together for a standing bounce will be simple.
  • Fastidiously climbing over a four-foot wall will be simple.

However when preparation time is taken away, the stress to carry out makes the identical process a lot tougher. Any traverse or passement quickly turns into difficult when you must do it at a lifeless dash.

The toughest and most lovely factor about parkour and different difficult actions is that they unequivocally name shenanigans on us when nobody else will.

Whenever you stand on high of a 6-foot wall and look down on the concrete or grass beneath, you’ll be able to say no matter you want:

  • “It’s simple!”
  • “Man, that appears scary!”

A gif of a parkour jump

However that knot within the pit of your abdomen will let you know what you really really feel. Your thoughts will know whether or not you educated 100 jumps and landings this previous week, or whether or not you slacked off and performed Xbox for 3 hours each day.

  • If you happen to educated up in your shorter jumps and landings, the knot might be smaller or not there in any respect.
  • If you happen to didn’t, the knot might be so giant it’ll threaten to choke you with worry.

Good parkour is pretty simple.

Spectacular, quick, and aggressive parkour is difficult.

If you wish to carry out YouTube or District B13 (pictured beneath) movie-quality parkour, your typical time per passement goes from 5 seconds to half a second, which is a tenfold improve in problem.

Your strategies, actions, and relative security issues should all adapt when your time adjustments.

Acquired it? Good!

Let’s transfer onto some fundamental coaching on the way to get began.

Newbie Coaching For Parkour (Ninja 101)

If you happen to’ve finished any of our circuit workouts or bodyweight training, you’ve already begun to arrange for parkour.

Don’t take my recommendation right here as a requirement set in stone. As an alternative, study your physique, and it is possible for you to to study parkour.

Actions like yoga, lacrosse, boxing, swimming, and running (and so forth) will preserve your physique in peak bodily situation and prepared for something. I like to think about it as becoming antifragile.

Let’s begin with some strikes that can assist you construct up some energy.

The Parkour Exercise for Newcomers

#1) Bodyweight Squats: 10 reps 

Do a proper bodyweight squat to work out your legs

#2) Push-ups: 10 reps

Here Rebel Leader Steve shows you the classic push-up.

#3) Leg lifts: 10 reps (every leg)

#4) Pull-ups: 10 reps

The classic pull-up

If you happen to can’t do a pull-up, no drawback. Begin with bodyweight rows:

This gif shows Jim doing a row on chairs

Right here’s how to get your first pull-up in the event you’re . 

Do two units of this record, each different day. If some or all of this record is simply too exhausting, cut back your reps per set for the exhausting train(s) till you are able to do two units.

It’s additionally OK to begin with knee push-ups or assisted body weight squats – you will discover simpler variations of all these strikes at The 42 Best Bodyweight Exercises

The essential factor is to do extra subsequent week than you’ll be able to this week.

Right here’s the way to progress:

  • Every week, add 1-2 reps to every train (2×12, 2×14, 2×15, and so forth.)
  • After doubling the reps for every train (2×20), add one other full set to your exercise (3×20; you’ll have to briefly cut back reps on that ultimate set again all the way down to 10 or much less).
  • When you are able to do 4×20, carry out every rep a bit sooner, extra explosively, to get in a extra plyometric and cardio exercise.

“Plyometric” are workout routines the place muscle tissues exert most power, briefly intervals of time. Assume “explosive” right here, which is essential for parkour.

To make these strikes extra “plyometric,” you’ll be able to swap common push-ups for the explosive type:

Coach Staci showing you how to do an explosive push-up

Your squats can develop into bounce squats:

That may aid you develop the facility that you must overcome obstacles.

Body weight workout routines could seem very easy, however they supply a base stage of energy for extra superior parkout maneuvers.

Need some extra assist beginning with body weight coaching?

Obtain our free worksheet for the Newbie Body weight Exercise, for coaching that may be finished within the consolation of your house or a park immediately! Get it free whenever you enroll within the field beneath:

4 Strikes for Newbie Parkour: Jumps, Landings, Vaults, and Muscle-ups

Now it’s time to study some parkour strikes.

Let’s begin with our jumps.

First, observe your bounce squat:

Coach Staci showing you how to perform the jumping squat

Then, you’ll be able to work on a broad bounce:

Coach Staci showing you how to perform the broad jump

Then, we’ll need you to coach leaping upward, with field jumps:

Be careful on your box jump! But it is a bodyweight exercise.

After you develop into snug with fundamental jumps, it’s time to leap over some obstacles.

We’ll begin with stairs.

Discover some stairs or out of doors steps, and observe leaping along with your entire physique. Soar from the bottom as much as one step, then two, then three, and so forth.

You ought to be relaxed, well-balanced with a comparatively upright posture, and land softly in your toes 10 occasions in a row earlier than you add one other step to your jumps the following session or week:

Right here’s an ideal video highlighting some newbie parkour stair workout routines:

Stairs aren’t the one impediment you’re going to want to beat with parkour.

Any newbie traceur might be snug doing 4 strikes to navigate their setting:

  1. Touchdown
  2. Two-Handed Vault
  3. The Muscle-Up
  4. A Precision Soar

Let’s go over every of those newbie parkour strikes now.

These movies are all courtesy of American Parkour.

Newbie Parkour Transfer #1: Touchdown Correctly 

Newbie Parkour Transfer #2: Two-Handed Vault

Newbie Parkour Transfer #3: The Muscle-Up

Newbie Parkour Transfer #4: Precision Soar

Learn how to do Extra Tough Parkour Strikes

Right here’s an ideal video showcasing strong parkour abilities with out being too flashy:

Sensible. That is what parkour ought to appear like.

No flips, no enormous gap-clearing launches into empty house, simply numerous little issues that add as much as environment friendly zombie-fleeing motion…in spite of everything, you by no means know when that zombie apocalypse could strike 🙂

Earlier than you bounce right into a sequence like this, make certain you’re comfortable with the basics, just like the muscle-up:

The parkour muscle-up

You need to have the ability to do our 4 beginner moves (Touchdown, Two-Handed Vault, Muscle-Up, and Precision Soar) again and again.

A whole lot of reps of full-body workout routines will assist strengthen all of your minor stabilizers and indirect muscle tissues that you just don’t take into consideration.

All it takes is one weak muscle getting pulled to damage your day. So that you can keep secure and reduce the harm and damage from stumbles and falls, that you must be as match as you’ll be able to afford to be (when it comes to time and willingness).

You can be one of the best choose of doing solely what’s inside your potential.

If you wish to flip and vault off monkey bars, be ready to spend many hours at a gymnastics gymnasium.

Need to Kong Vault over a picnic desk or different object?

A gif of the parkour kong vault

Then be ready for hundreds of clapping push-ups. This trains not solely the energy however the reflexes to make use of these muscle motions within the 0.1 second whenever you journey on a wall or rail in mid-air and are available tumbling down.

Reviews of bone breaks, sprains, and concussions aren’t unusual with parkour. Nevertheless, they’re virtually at all times as a result of somebody acquired a bit overconfident and pushed past their present coaching and talent. Revered traceurs is probably not flashy, might they’ll additionally report not breaking any bones of their years of coaching.

I’ll take that win each single day.

Earlier than we deliver up some superior methods, you need to have the ability to usually carry out these workout routines with ease:

  1. Soar up at the least 24” and seize an overhead rail or ledge for an informal pull-up.
  2. Soar and tuck your knees to land gently on a bench or a picnic desk.
  3. Broad bounce 4-6’ with good steadiness on touchdown.
  4. A set of plyometric push-ups.

Did you get that down no drawback?  Superior…now let’s do some enjoyable stuff.

Superior Parkour Coaching Strategies

Shoulder rolls are your absolute high face-saver and pain-preventer. Selecting to do them nicely isn’t essential. Falling and rolling when fully shocked and off-balance is what’s essential.

Tuck your head and fingers in, chill out your physique, arc your arms and one shoulder ahead in a hula hoop form round your head, and roll your butt over your head.

To do the parkour roll:

Right here’s the remainder of the APK parkour tutorial channel, with movies overlaying these basis parkour actions (listed in approximate order of accelerating problem and biggest to least utility):

Superior Parkour Transfer #1: Wall Run

Superior Parkour Transfer #2: Cat Leap

Superior Parkour Transfer #3: Cat Steadiness

Superior Parkour Transfer #4: Monkey Vault

Superior Parkour Transfer #5: Kong Vault

Superior Parkour Transfer #6: Tic-Tac

Need some extra?

Work by means of Demon Drills’ category of videos.

Attempt every little thing as soon as slowly. Skip something that’s too difficult, and are available again to it in per week or so.

Parkour is a extremely private type of self-expression and selection, and it calls for a fantastic sense of physique consciousness. Your physique can solely be as robust as its weakest muscle in relation to parkour, so ensure you are nicely balanced.

Extra Parkour Sources and Motivation

A photo of someone doing a parkour jump

Able to get began? Good, now watch a number of extra movies for motivation and inspiration:

After that, head outdoors, begin practising your actions and search for different traceurs in your space. A easy google seek for “parkour” or “free-running” plus your city title will typically flip up a bunch that practices in your space.

That ought to aid you get began.

If you wish to proceed your journey with Nerd Health, I’ve acquired three choices for you:

Possibility #1) If you happen to’re studying this as a result of you already know that you must train, however don’t wish to get bored in a gymnasium, I hear ya. My very own private torture is being caught on a treadmill! If you happen to’re making an attempt to drop pounds and wish any person to information you thru all the journey, who will ALSO by no means make you do any workout routines you hate, take into account trying out our widespread 1-on-1 Coaching Program.

2) In order for you a each day immediate for doing exercises on the gymnasium (or at residence), take a look at NF Journey. Our enjoyable habit-building app helps you train extra regularly, eat more healthy, and stage up your life (actually).

Attempt your free trial proper right here:

Possibility #3) Grow to be a part of the Riot! We’d like good individuals such as you in our neighborhood, the Nerd Health Riot.

As I identified earlier- in the event you’re simply getting began with parkour, I’d ensure you start with body weight coaching! If you happen to join our publication, I’ll ship you a worksheet for our Newbie Body weight Exercise which you can observe at residence:

Okay, sufficient studying, go begin practising!

Viva la Riot!


PS: If you happen to’re on the lookout for extra artistic methods to maneuver your physique, take a look at 40 Ways to Exercise Without Realizing It!


photo 1, photo 2, photo 3, photo 4, photo 5

About Author

Leave a Reply

Your email address will not be published. Required fields are marked *